T Nation

Deadlift Technique Correction


#1

Hello CT,

During your 915 program I started to feel unsure about my technique. After filming it, I think the problem is that my shoulders are not over or behind the bar. I have read Dave Tate's deadlift article.
So now can you help me with my technique? Training at a "bad" gym, I can't trust or ask anyone... I would appreciate any help :slightly_smiling:
I will try to post a video (not sure how it works :P).

Thanks for reading !


#2

Yeah, you need a video otherwise there is no way I can help you through it.


#3

[quote]Christian Thibaudeau wrote:
Yeah, you need a video otherwise there is no way I can help you through it.[/quote]

I couldnt upload it with the TNation function :frowning: (always C:fakepath … )

Well here is my video from youtube.
I work with 120 kg 3 sets of 5reps. ( My max should be 170-180 kg) One video shows how i actually lift normally and the other shows my variation where i have/ try to have my shoulder behind the bar. ( i learned/ read that from Dave Tate in an old article)
If you need more videos, i still have 2 or 3 and i can make new or better videos ! :slight_smile:

Video 1: https://www.youtube.com/watch?v=8tenji_47bU&feature=youtu.be
Video 2: https://www.youtube.com/watch?v=_U3h-tcRRRk&feature=youtu.be

Video 1 is my regular normal lifting technqiue.
Video 2 is my try to improve… The weight felt much heavier there.


#4

[quote]Akidara wrote:

[quote]Christian Thibaudeau wrote:
Yeah, you need a video otherwise there is no way I can help you through it.[/quote]

I couldnt upload it with the TNation function :frowning: (always C:fakepath … )

Well here is my video from youtube.
I work with 120 kg 3 sets of 5reps. ( My max should be 170-180 kg) One video shows how i actually lift normally and the other shows my variation where i have/ try to have my shoulder behind the bar. ( i learned/ read that from Dave Tate in an old article)
If you need more videos, i still have 2 or 3 and i can make new or better videos ! :slight_smile:

Video 1: https://www.youtube.com/watch?v=8tenji_47bU&feature=youtu.be
Video 2: https://www.youtube.com/watch?v=_U3h-tcRRRk&feature=youtu.be

Video 1 is my regular normal lifting technqiue.
Video 2 is my try to improve… The weight felt much heavier there.
[/quote]

I don’t like the second vid. You are in a very weak position at the start because you have to bring your hips too low and the knees too far forward to have the shoulders behind the bar.

The first video is less bad but you are pulling too much in a straight line up. You should lift up and toward you, trying to push your body back and also keeping the lats engaged to keep the bar close.

Here’s a video of one of my crossfit girls doing a drill I call the sweeping deadlift, to work on pul;ing back and keeping the lats engaged. The goal is to prevent the bar from pulling you forward (so you have to pull back and up) AND keeping the bar close to the body.


#5

You are never going to pull big load off the floor with the shoulders behind the bar. It is physiologically impossible. This was a terrible piece of advice that Tate doled out. Frankly, it is not the only one.

Look up every big DL from every angle. The scapula will be over the bar at liftoff. Sure they may set up a certain way, but when the rubber hits the road, and the bar comes off the floor, the scaps will be over the bar. Every. Time.

The arms will be slightly angled backwards to accommodate this.

Dave Tate got it wrong. Do a little googling, and find Rippetoe’s DL analysis. In a CF message board from 2006, the one that Rip wrote the DL analysis for, it was revealed that a conversation between Rip and Tate about this discrepancy was resolved.

Tate says he meant it as a coaching cue. Right. The same evasive copout that Starrett used when he finally got cornered with his SQ with toes straight ahead terrible advice.

“I meant it as a coaching cue”, is code for, “I got it wrong, and I lack the humility to admit it.”

Want a simpler cue for what Tate was trying to say: “Engage the lats, and pull up and back”.


#6

[quote]Christian Thibaudeau wrote:

[quote]Akidara wrote:

[quote]Christian Thibaudeau wrote:
Yeah, you need a video otherwise there is no way I can help you through it.[/quote]

I couldnt upload it with the TNation function :frowning: (always C:fakepath … )

Well here is my video from youtube.
I work with 120 kg 3 sets of 5reps. ( My max should be 170-180 kg) One video shows how i actually lift normally and the other shows my variation where i have/ try to have my shoulder behind the bar. ( i learned/ read that from Dave Tate in an old article)
If you need more videos, i still have 2 or 3 and i can make new or better videos ! :slight_smile:

Video 1: https://www.youtube.com/watch?v=8tenji_47bU&feature=youtu.be
Video 2: https://www.youtube.com/watch?v=_U3h-tcRRRk&feature=youtu.be

Video 1 is my regular normal lifting technqiue.
Video 2 is my try to improve… The weight felt much heavier there.
[/quote]

I don’t like the second vid. You are in a very weak position at the start because you have to bring your hips too low and the knees too far forward to have the shoulders behind the bar.

The first video is less bad but you are pulling too much in a straight line up. You should lift up and toward you, trying to push your body back and also keeping the lats engaged to keep the bar close.

Here’s a video of one of my crossfit girls doing a drill I call the sweeping deadlift, to work on pul;ing back and keeping the lats engaged. The goal is to prevent the bar from pulling you forward (so you have to pull back and up) AND keeping the bar close to the body.

[/quote]

Okay CT, i understand what you mean ! Thansk for your review i highly appreciate it, i will make a new video with the bar pulling backwards using my lats!


#7

why delete video ??

CT comments on your video can be used to everyone :-((


#8

[quote]Akidara wrote:

[quote]Christian Thibaudeau wrote:

[quote]Akidara wrote:

[quote]Christian Thibaudeau wrote:
Yeah, you need a video otherwise there is no way I can help you through it.[/quote]

I couldnt upload it with the TNation function :frowning: (always C:fakepath … )

Well here is my video from youtube.
I work with 120 kg 3 sets of 5reps. ( My max should be 170-180 kg) One video shows how i actually lift normally and the other shows my variation where i have/ try to have my shoulder behind the bar. ( i learned/ read that from Dave Tate in an old article)
If you need more videos, i still have 2 or 3 and i can make new or better videos ! :slight_smile:

Video 1: https://www.youtube.com/watch?v=8tenji_47bU&feature=youtu.be
Video 2: https://www.youtube.com/watch?v=_U3h-tcRRRk&feature=youtu.be

Video 1 is my regular normal lifting technqiue.
Video 2 is my try to improve… The weight felt much heavier there.
[/quote]

I don’t like the second vid. You are in a very weak position at the start because you have to bring your hips too low and the knees too far forward to have the shoulders behind the bar.

The first video is less bad but you are pulling too much in a straight line up. You should lift up and toward you, trying to push your body back and also keeping the lats engaged to keep the bar close.

Here’s a video of one of my crossfit girls doing a drill I call the sweeping deadlift, to work on pul;ing back and keeping the lats engaged. The goal is to prevent the bar from pulling you forward (so you have to pull back and up) AND keeping the bar close to the body.

[/quote]

Okay CT, i understand what you mean ! Thansk for your review i highly appreciate it, i will make a new video with the bar pulling backwards using my lats!
[/quote]

It’s not just pulling back with the lats… you should push your body back with the legs when you start. Your starting position in the first video is fine. With your leverages keep the shoulders above the bar, not behind… but when you pull, imagine trying to move back… imagine that if you didn’t have a bar in your hand, you would fall backwards and drive with the quads


#9

Thank for all the responses.

@mc I just saw your post, must be the delay of this site. Thanks for your clarification.
@ C. Thibaudeau Thanks for your help. I think I understood it now completely .

I will upload a new video ( as soon as possible) and my old one so that readers can learn something.


#10

Hello :slight_smile:

It has been a week since my last post, but today i deadlifted again. Here are now 3 new videos and my old one. I hope you CT can give me feedback again :). I tried to pull back and to use my lats!
One video is a warm up with 90kg and the others show me at my working sets with 140kg.
Instead of 55, i decided to do 102 to focus more on technique. The first set has 3 reps and i use a normal grip. The other video is my 7th set and i use a over and under hand grip.

Additional, can someone say me what leverages (e.g. long legs/ short torso) i have ?

thanks for reading, you help me very much :slight_smile: !!





#11

For ex: sghp (Bulgarian db), incline tilt bench (and weighted ring flyes), deadlift (back squat), overhead sumo press (1 arm db ohp), repeat
Begin each workout with 2-3 sets of 10 second holds on ring l sit, back lever, front lever, planche/Maltese, and handstand pushup
Finish with ring pullups/dips (layer style)


#12

[quote]Akidara wrote:
Hello :slight_smile:

It has been a week since my last post, but today i deadlifted again. Here are now 3 new videos and my old one. I hope you CT can give me feedback again :). I tried to pull back and to use my lats!
One video is a warm up with 90kg and the others show me at my working sets with 140kg.
Instead of 55, i decided to do 102 to focus more on technique. The first set has 3 reps and i use a normal grip. The other video is my 7th set and i use a over and under hand grip.

Additional, can someone say me what leverages (e.g. long legs/ short torso) i have ?

thanks for reading, you help me very much :slight_smile: !!




Your heavy sets actually look better.In the lighter set when the bar passes the knees you stop pushing with your legs to extend back, then push again with the legs. With the heavier weight you do both at the same time, which is important.

I don’t like an hyperextended neck on deadlifts. keep the head in line with the spin or even tuck the chin in.